Warm Up
3 Spiderman + Hamstring Stretch each side
15 Slow Air Squats
2 Seconds Spiderman + Hamstring Stretch each side
10 Slow Air Squats
1 Seconds Spiderman + Hamstring Stretch each side
5 Slow Air Squats
Rower game
- In pairs row 1000m
- Alternate every 100m
- Goal is to land exactly on each 100m mark (100,200,300 etc)
- for every m under or over do an airsquat penalty
Wod – “Air conditioning” – For Time
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (22.5/15)
40 Air Squats
20/15 Calorie Row
